Fall's Fab Five (CLOSED GROUP) - Nov 1st
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11/8 - all exercises are complete, including he mile
Calories burned 1003 - WOOHOO!!
Who can beat me??0 -
Congrats Jen. Holy cow I have not ever burned that many. Way to go for sure, super woman. My legs will be toast later today by the way.
11-8
exercises done. legs mush!
burned 767 cals.0 -
Congrats Jen. Holy cow I have not ever burned that many. Way to go for sure, super woman. My legs will be toast later today by the way.
11-8
exercises done. legs mush!
burned 767 cals.
Great job0 -
Today is done! Sore but dine. Wakled at walmart sibce it was raining and went to zumba tonight burned 455 cals0
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Done and 535 calories burned today.0
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Exercises for Wednesday November 9th
From Belinda...Wednesday = arms
If you need to adjust or modify any of these to your ability level please do. If you have questions on modifications please message me. I am also including videos for those that want to watch them....
Everything should be broken up into 3 sets of 10
Standing Bicep Curls: http://www.youtube.com/watch?v=av7-8igSXTs
Shoulder Press: http://www.youtube.com/watch?v=B-aVuyhvLHU&feature=relmfu
Tricep Extension: http://www.youtube.com/watch?v=nRiJVZDpdL0&feature=relmfu
Pec/chest Fly: http://www.youtube.com/watch?v=JmXSO_EqNeY
Push ups (you can modify these to be on your knees or against a wall)0 -
Great job ladies
I am still missing the following...
Npatel160: Did you complete the workouts for Monday and Tuesday? How many calories burned for Tuesday?
Ratcuddler: Did you complete the workout for Monday?
Thank you0 -
I did not get all of mondays finished. Sorry. I'm getting ready to complete todays.0
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Belinda has worked very hard to get us a full weeks worth of workouts... Thank you bmfrazie
From Belinda...I am trying to listen to feedback and keep things ever changing. I am trying to keep each day different and focus on different areas. I will have some days that are filled with exercises that you are use to doing and other days will have new exercises to give you a wider knowledge of what is out there. I hope that you guys all appreciate that I am giving you a week worth of exercises in one day. It is def time consuming to think of workouts and then find videos to go with each exercise. I have also tried to increase difficulty as we are moving on. If these are too hard or you need a modification please message me and we will see what we can work out.
Thursday 11/10 -- abs
Break thes up however you would like but I do want to stress that if you are a begginner do break them up!!
- 60 Floor Toe Touch (not what we did the other day) --- http://www.youtube.com/user/ScottHermanFitness#p/c/6979E71ACA9AAC9D/3/QiDNLfNKBYA
- 50 Standing Oblique twist --- http://www.youtube.com/user/ScottHermanFitness#p/c/6979E71ACA9AAC9D/7/I5YbtdqK6g0
- 60 Scissor kicks --- http://www.youtube.com/watch?v=nWKTmFv76I8
- 35 V sit --- http://www.youtube.com/watch?v=kPHTGgn6r2c
- 40 Full body roll up --- http://www.youtube.com/watch?v=MP9Zzq2xf2E
Friday 11/11 -- Glutes and thigh workout
3 sets of 10-15 on every exercise on EACH LEG ---- So 20 - 30 of each exercise if they are leg specific
- Kneeling Leg Raise --- http://www.youtube.com/watch?v=LC9OX5i_dOo
- Inner thigh leg lifts --- http://www.youtube.com/watch?v=5OQXAm7JKuM
- Reverse Lunge with Rear Leg Raise - http://www.youtube.com/watch?v=U9U3gdrFVNc&feature=related
- Sumo Squat --- If you want an extra burn add a jump at the end of each squat http://www.youtube.com/watch?v=9ZuXKqRbT9k&feature=related
- Side Lunge -- http://www.youtube.com/watch?v=FUX6Pz8vV0s
---- Make sure you stretch out at the end. Try some of these great Glute stretches http://www.youtube.com/watch?v=6h9XqRyY04A (The last stretch is one of my fav stretches)
Saturday 11/12 --
3 sets of 12 of each arm workout. These are the same workouts from our first arm workout with the pec fly added to the mix.
-- Swimmers Press --- http://www.youtube.com/watch?v=edj1s-BdyLA&feature=related
-- Wood chops --- http://www.youtube.com/watch?v=ShEMC1Z2U4c
-- Tricep Kickbacks -- http://www.youtube.com/watch?v=GOeiqKL0jS4 (note this is 15 per SIDE so 30 per set)
-- 21's --- http://www.youtube.com/watch?v=gIL7f7Ljb9A (note these are 7 in each position)
-- Pec Fly -- http://www.youtube.com/watch?v=JmXSO_EqNeY
Sunday 11/13 = REST!!! --- Get your weights in
Monday 11/14 -- Total Body
3 sets with 12-20 reps depending on ability level (30-60 sec rest). We are doing this as a circut workout so you will do 1 complete set of the 8 workouts before you start the 2nd set. This is designed to work your entire body and have max burn in a short time. You can determine what your ability level is on how many reps you will be doing of each exercise.
- Jump Rope for 1 minute for starters and 2 min for advance (if you don't have a jump rope air jump like you have one)
- Crunchs
- Fusion Glide (1 count is doing both right and left side) http://www.youtube.com/watch?v=5SsajHuCEr4&feature=results_video&playnext=1&list=PL5095738D47309BAE
- Incline push up http://www.youtube.com/watch?v=t9TocAxv-Qk&NR=1
- Burpies http://www.youtube.com/watch?v=6DVzT5mqeew (the end of this video show an alternate version of this if you have bad knees) If you think this is easy ad a jumping jack at the end of each burpee
- Tricep Dips http://www.youtube.com/watch?v=tKjcgfu44sI
- Alternating Superman http://www.youtube.com/watch?v=g-d7akq040w
- Jumping Jacks 30 - 60 seconds non stop
Tuesday 11/15 -- Legs
100 jumping jacks
50 squat kicks --- http://www.youtube.com/watch?v=TGRa8ImLY-E
1 mile run/walk on top of what you already had planned for the day. If 1 mile is easy make it a 5k
75 calf raises --- can be done on flat ground. Add weight or a ledge to increase difficulty
20 Kneeling Side Leg Raise -- http://www.youtube.com/watch?v=9MZPEq2o9Mk&feature=related
Wednesday 11/16 -- Arms
Everything should be broken up into 3 sets of 12-15
Standing Bicep Curls: http://www.youtube.com/watch?v=av7-8igSXTs
Shoulder Press: http://www.youtube.com/watch?v=B-aVuyhvLHU&feature=relmfu
Tricep Extension: http://www.youtube.com/watch?v=nRiJVZDpdL0&feature=relmfu
Pec/chest Fly: http://www.youtube.com/watch?v=JmXSO_EqNeY
Push ups (you can modify these to be on your knees or against a wall)0 -
I did not get all of mondays finished. Sorry. I'm getting ready to complete todays.
Right on, thank you0 -
I love how videos are provided for exercises that we may not be familiar in doing0
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Thanks Belinda. I like the exercises posted in advance. I sometimes workout really early so it is nice to know what I am doing before hand. These are really great. Thanks for your time.0
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11/9 - exercises done0
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11-9
436 cals burned ( i realize you don't need those today.)
exercises done.0 -
Thank you Libby
Attention team: It looks like in addition to the above workout for tomorrow we are going to have an additional challenge that has something to do with miles. I will keep you updated as information becomes available.0 -
Just thought I would let you all know that the exercised are working. There are spots that are sore. WHICH means it is working body parts that have not been worked before!0
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Jenn did you not see the post yesterday about todays daily challenge?
If not here is the info for you guys.....
Thursday is a mileage challenge. The miles that you walk/run today will be counted directly into your team points. Biking miles are divided into a 4th of the distance...ex 100 miles =25 miles. All portions of the mile counts so if you have someone that goes 1.36 miles mark it down.
Next week the weekly challenge is going to be staying under or right on your calories for each day.0 -
Im just now able to finally log back on... sorry.... completed Wednesday it was a challenge but done!0
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Jenn did you not see the post yesterday about todays daily challenge?
If not here is the info for you guys.....
Thursday is a mileage challenge. The miles that you walk/run today will be counted directly into your team points. Biking miles are divided into a 4th of the distance...ex 100 miles =25 miles. All portions of the mile counts so if you have someone that goes 1.36 miles mark it down.
Next week the weekly challenge is going to be staying under or right on your calories for each day.
Nope, hadn't seen it, I was offline last night. The hubby and I went to a rock concert \m/><\m/. I went straight to bed when we got home, slept in just a bit and just got back from the gym.
I did 15 miles on the bike and will have the other portion of the workout done later today.0 -
Attention team: It looks like in addition to the above workout for tomorrow we are going to have an additional challenge that has something to do with miles. I will keep you updated as information becomes available.
Here is Belinda's post that I missed yesterday... Sorry for the lateness. She also has a week long bonus for next week. Watch you caloriesThe last daily challenge for this week will be on THURSDAY! It is a miles challenge based on how many miles you walk/run. If they are biked then divide by 4 === bike 100 miles will equal 25 miles. Any other questions?
Next week we will have a week long challenge again. It will be 1 point for each day you stay UNDER or smack on your calorie goal. Each person can earn a max of 6 points for the team....30 extra points all together. This means you have to track ALL of your food intake.
Good luck everyone!0
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